7 Simple and Delicious Keto Salads
The ketogenic diet is a very low-carb, high-fat diet that is popular for weight loss.
You generally limit your intake to 20 to 50 grams of carbohydrates per day to stimulate ketosis, a metabolic condition in which your body begins to use ketones for energy instead of glucose.
However, it may be limited, you can think about which salad to eat on the Keto diet. Significantly, keto salads should be low in carbohydrates but high in healthy fats and protein.
Here are 7 easy and delicious keto salads, plus recipes.
1. Grilled chicken salad
Not only is this grilled chicken salad rich in protein, but it's also a great source of healthy fats like olives, extra virgin olive oil, and oleic acid from avocado.
Numerous test tubes and animal studies have linked oleic acid to reduced inflammation, increased immunity, and possible antacid effects.
Ingredients (two servings):
1/2 pound (225 g) grilled chicken thighs, sliced and sliced grilled
4 cups (200 g) romaine lettuce, chopped
Cherry tomatoes cut into 1/4 cup (60 g)
1/2 medium cucumber, finely chopped
1/2 medium avocado, cut
1 oz (28 g) whipped cheese, shredded
1 oz (28 g) olives, peeled and chopped
2 tablespoons (30 ml) red wine vinegar
3 tablespoons (45 ml) extra virgin olive oil
2 garlic cloves, crushed
1 teaspoon fresh thyme
Taste the salt and pepper
Instructions:
Coat the chicken with salt, pepper, garlic, and thyme.
Heat the olive oil over medium-high heat. Add the chicken and cook until golden brown. When it is well cooked, remove it from heat.
Place the lettuce, cherry tomatoes, cucumbers, avocados, and olives in a large bowl. When the chicken is cold, add it to the salad.
Drizzle with additional red wine vinegar and olive oil if desired.
Nutritive content
For each serving (two servings):
Calories: 617
Protein: 30 g
Fat: 52 grams
Carbohydrates: 11 grams
Fiber: 4 grams
2. Taco salad
This healthy taco salad is ready in 30 minutes
It has several calcium-rich ingredients, such as sour cream and cheese, to provide 31% of your daily needs. Calcium plays a key role in heart health, nerve signals, and muscle function.
Ingredients (two servings):
1/2 pound of ground beef (225 g)
2 cups (100g) romaine lettuce, chopped
1/2 medium avocado, cut
Cherry tomatoes cut into 1/4 cup (60 g)
Grate 1 ounce (28 grams) of shaded cheese
1/4 cup (60g) sour cream
1 tablespoon (7 g) red onion, minced
1 tablespoon of extra virgin olive oil (15 ml)
1 teaspoon of cumin
1 teaspoon ground paprika
Taste the salt and pepper
Instructions:
Heat the olive oil over medium-high heat. Add the ground beef and cook until browned.
Add cumin, paprika, salt, and pepper. Let the meat cool slightly.
Mix lettuce, tomato, avocado, and onion and serve on two plates.
Top the salad with meat, then garnish with cheese and sour cream.
Nutritive content
For each serving (two servings):
Calories: 555
Proteins: 25 g
Fat: 47 grams
Carbohydrates: 9 grams
Fiber: 4 grams
3. Easy Salmon Pesto Salad
This delicious salmon pesto salad is easy and ready in under 20 minutes.
Salmon is one of the best sources of omega-3 fats EPA and DHA. These fatty acids are considered essential because your body cannot make them, which means they must come from your diet.
Studies have linked EPA and DHA to health benefits, including reducing inflammation, the risk of heart disease, and the risk of cancer.
Ingredients (two servings):
1/2 pound (225g) salmon or two 4-ounce (225g) salmon fillets
8 ounces (220 grams) baby spinach, raw
4 tablespoons (60g) green pesto
2 tablespoons (30 ml) extra virgin olive oil
2 teaspoons (10 ml) lemon juice
Taste the salt and pepper
Instructions:
Preheat your oven to 400 ℉ (200) and grease a baking dish with 1 tablespoon (15 ml) of oil.
Place the salmon skin-side down in the baking dish. Spread pesto evenly on top. Pesto and season with lemon juice, salt, and pepper.
Bake the salmon for 15-25 minutes or until easily puffed.
When baking salmon, simmer in a skillet with 1 tablespoon (15 ml) of olive oil for 2 minutes or until the leaves are tender.
Once cooked, remove the salmon and serve it on top of the spinach.
Nutritive content
For each serving (two servings):
Calories: 340
Proteins: 29 g
Fat: 23 grams
Carbohydrates: 6 g
Fiber: 3 grams
4. Avocado and shrimp salad
This typical avocado and shrimp salad are ketogenic and ready in under 30 minutes.
Shrimp is rich in protein and nutrients like iodine. Iodine supports brain health and is needed to make thyroid hormones that regulate your metabolism.
Ingredients (for two):
1/2 pound (225 g) of raw shrimp, peeled and divided
1 medium avocado, diced
1/2 red onion, diced
2 cups (100 g) romaine lettuce, chopped
1/4 cup (60 g) cherry tomatoes
2 tablespoons (30 g) butter, melt
1 tablespoon (15 ml) extra virgin olive oil
1 tablespoon (15 ml) lemon or lime juice
Test the salt and pepper
Instructions:
Heat the skillet over medium-high heat, then add the butter and shrimp. Cook well and store the shrimp on a plate.
In a large bowl, add the lettuce, avocado, and cherry tomatoes. Sprinkle with olive oil and lemon or lime juice, then toss.
Serve garnished with shrimp. Season with salt and pepper, if desired.
Summary
For each serving (for two):
Calories: 449
Protein: 25 g
Fat: 35 grams
Carbohydrates: 10 g
Fiber: 7 grams
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5. Egg salad and mayonnaise
This creamy keto salad with eggs, mayonnaise, and avocado is a great option for picnics and takeout meals.
It is also very nutritious. Eggs in particular are high in protein and fat, very saturated, and rich in micronutrients such as choline, zeaxanthin, and lutein.
Ingredients (for two):
4 hard-boiled eggs, peeled and diced
1/3 cup (66 g) mayonnaise
1 teaspoon (500 g) of mustard
1/2 of a medium avocado, sprinkle
1 tablespoon (6 g) ashes, minced meat
1 teaspoon (5 ml) lemon juice
Test the salt and pepper
Optional: Lettuce for serving
Instructions:
In a medium bowl, whisk together the eggs, mashed avocado, mayonnaise, dijon mustard, lemon juice, and herbs. Add salt and pepper to taste.
Serve as an egg salad or place the mixture on a bed of lettuce.
Nutrition information
For each serving (for two):
Calories: 271
Protein: 13
Fat: 23
Carbohydrates: 2
Fiber: 2 g
6. Bacon, eggs, and spinach
This spinach with bacon and eggs makes a great meal any time of the day.
Interestingly, it is high in vitamin A, lutein, and zeaxanthin, which are essential for eye health. Vitamin A helps keep light-sensitive cells in the eye, lutein and xanthine act as natural sunscreens to protect against blue light.
Ingredients (for two):
4 hard-boiled eggs, peeled and chopped
3.5 ounces (100 g) of cooked bacon, chopped or crushed
4 cups (170 g) baby spinach, raw
1/2 teaspoon (2.5 ml) of mustard seeds
3 tablespoons (45 ml) extra virgin olive oil
1 1/2 tablespoons (22.5 g) red wine vinegar
Test the salt and pepper
Instructions:
Boil the eggs in a saucepan until white and the yolks are solid. Meanwhile, cook the bacon on the stove until 1 tablespoon (15 ml) of olive oil is superior.
Once cooked, save the eggs and bacon. In a small bowl, whisk together the mustard, red wine vinegar, and olive oil.
Place the bacon, eggs, and spinach in a large salad bowl. Add dressing, toss and serve.
Nutrition information
For each serving (for two):
Calories: 397
Protein: 21 g
Fat: 33 grams
Carbohydrates: 7 grams
Fiber: 1 g
7. Vegan Kale Salad
Although the keto diet is often associated with animal products, it can be adapted to a plant-based diet.
This keto salad is suitable for vegetarians and non-vegetarians and is rich in nutrients.
For example, a single serving contains 300% of your daily requirement for vitamin K, which is important for blood clots, hard bones, and heart disease.
Ingredients (two servings):
4 baby cups (170g), cut
1 medium avocado, chopped or cubed
2 tablespoons (30 g) of extra virgin olive oil
1 ounce of pine nuts (28 g)
1/2 tablespoon (8 ml) lemon juice
Taste the salt and pepper
Instructions:
In a large bowl, add the lime and olive oil. Massage light oil into the chalice for 1-2 minutes or until the leaves are soft.
Add the pine nuts, lemon juice, and avocado, then mix. Season with salt and pepper, if desired.
Serve immediately.
Nutritive content
For each serving (two servings):
Calories: 286
Protein: 6 g
Fat: 26 grams
Carbohydrates: 14 grams
Fiber: 7 grams
Avoid materials
The ketogenic diet generally limits your intake to 20 to 50 grams of carbohydrates per day to achieve and maintain ketosis.
Therefore, your keto salad should limit carbohydrate-rich foods rather than healthy, high-fat ingredients. Avoid high carbohydrate items that include:
Fruits: most fruits except avocado
Nuts: all nuts, including raisins, dates, and prunes.
Bread and cereals: rice, iron, quinoa, bulgur, croutons, and more
Lemons: beans, peas, lentils, peanuts, and others
Starchy vegetables: potatoes, sweet potatoes, corn, yams, and more
Pasta: all kinds of wheat-based pasta
High-sugar add-ons: walnut puree, jam
Certain dressings: low-fat, lean, and/or sweet mustard dressings
To increase the amount of fat in your salad, sprinkle your salad with olive oil or avocado oil. You can add healthy high-fat dressings like avocado or cheese.
SUMMARY:
Avoid croutons, pasta, fruits, and starchy vegetables in your keto salad, as they are high in carbohydrates.
BOTTOM LINE:
The ketogenic diet restricts carbohydrate intake to promote weight loss through ketosis.
Although you limit several food groups, you can still make delicious salads with keto ingredients and dressings.
If you are interested in this diet, try including salads in your routine for some of these routines.
Article source healthline.com
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